11.30.2009

Mike and Gina-July 28th before CrossFit.

Mike and Gina-November 25th-current CrossFitters.

A message from Mike: Gina and I wanted to share these two pictures with you. The first was taken July 28. It was two months since Gina had Mary Kate and right when she started Crossfit. I had been doing Crossfit, but my diet was horrible. The second picture was taken Saturday night November 25, I am actually wearing the same suit, shirt, and tie. I am down 35 pounds, thanks to following a proper eating plan you suggested and Crossfit. Gina weight is below where she was prior to having the baby and is down two dress sizes. The pictures are more than just about weight loss, but feeling better about ourselves as well. We are healthier and happier thanks to our "Crossfit Family". The support, encouragement, and enthusiasm in the box is something that cannot be mimicked at a "globo gym". These results could not have been achieved at a "globo gym" either, trust me we tried.

This Saturday December 5th 2009 at 12:00PM CrossFit King of Prussia and CrossFit Tribe will unite to remember the Soldiers and Families of those affected by the shooting at Fort Hood. We will perform a Hero WOD fundraiser dedicated to our four Fallen Lumberjack CrossFit soldiers.

If you would like to donate FOLLOW THIS LINK and share it with Family, Friends, and others, and let them know what the CrossFit community, specifically Crossfit King of Prussia and CrossFit Tribe are doing this Saturday!!!

1. Get Better Quads – The front squat is an EXCELLENT movement to get bigger, stronger quads–probably the best exercise there is. Because you’re position is more upright, it emphasizes the quads more.2. Get Stronger, Better Core – Because you’re holding the weight in front of your body, and you must remain upright your entire core gets a great workout trying to stabilize the weight and keep you upright. If you find you’re leaning forward a lot when you back squat, you’ll quickly get stronger and fix this problem if you switch to front squats for a while.3. Makes Your Other Lifts Better — Because the bar is placed in front of you, on your shoulders, the front squat is a lot like other exercises and strengthens the “base” of those lifts/presses. Power Cleans, Overhead Presses, Overhead Squats, etc all share the same “starting” position as the front squat. Getting stronger and more comfortable with Front Squats will help you in those exercises too.4. Bad Form Gets Self-Corrected – If you’re back squatting with bad form you can complete the exercise at the expense of causing injury to yourself. The good thing about front squats is the form is self correcting: If you’re not straight enough you’ll drop the bar… if you’re not holding the bar right you’ll drop it… if you don’t keep your elbows up you’ll drop it. It’s an exercise that pretty much forces your form to be good.5. Natural Spine Position – You’re more upright with the front squat… your spine is in a more neutral “straight” position.

Quote:Difficulties are opportunities to better things; they are stepping stones to greater experience. Perhaps someday you will be thankful for some temporary failure in a particular direction. When one door closes, another always opens.-- Author Unknown

"In everyone's life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit."

11.25.2009

Where it all began...

Does anyone remember this box?!?

What was your favorite memory from Atlas?

This is where it all began, a year ago. For those of you relatively new to CFKoP, this was our first official space. The day after Thanksgiving was our first WOD at the "little box"! Located in the basement of Atlas Chiropractor, many of us fondly refer to it as just "Atlas". As you can see there was just about enough room for one person to be "safely" lifting, 6 pull-up bars, 3 med balls, 5 Kettlebells and "only"13 mats; the plyo-boxes and bumper plates hadn't even arrived...WOW!! Fast forward a year and my how we have grown up... our 8,000 sq foot box hosts 170 mats, 32 pull-up bars, 30 med balls, 23 Kettlebells and more equipment than would even fit in "Atlas"!!

So...THANK YOU ALL!

Without everyone of you our community would not be as strong as it is and our CrossFit box wouldn't be this big! Your support over the last year has been unprecedented.

Our friends from Steve's Club are coming for a visit and a friendly competition between affiliates!! WODs to be announced (WODs will be scaled to all levels and ability). Please prepare to arrive at or before 12:00PM...this special event will be in lieu of our regularly scheduled classes and is open to all CrossFit King of Prussia members, you may use this above and beyond your standard 2x or 3x a week class schedule if you are not an unlimited member.

Rest precisely 3 minutes rest between each round. Clock will run through the entire WOD, athletes will keep track of their individual 3 minute rest.

Notes:Get ready for three days of LADIES!!! We will be doing three Benchmark ladies this week. Monday, Tuesday and Wednesday will be filled with a few of your favorite ladies. We will be closed Thursday and Friday for the Thanksgiving Holiday. CrossFit King of Prussia will re-open for our normal schedule on Saturday.

Steam cauliflower till tender or pop it in the microwave for 6-8 minutes. Mash steamed cauliflower and add egg, almond meal and seasoning. Make small 1/4 cup rounds and then flatten with palms. The thicker patties stayed together better when frying. Heat coconut oil and cook 4-6 minutes per side.

Quote:"The act of taking the first step is what separates the winners from the losers."- Brian Tracy, Motivational speaker

11.19.2009

If only the adults loved the ropes as much as the CFKids do!

Note the shirt in honor of the dead cat.

Donkey and Dave, solid on the rowers at the nooner!

Most of you will probably remember this children's series popular in the 80's and 90's. If you don't, no need to worry...we will explain. Each story is written from a second-person point of view, with the reader assuming the role of the protagonist and making choices that determine the main character's actions in response to the plot and its outcome. In this WOD, you are the main character and you get to choose your own destiny, HAVE FUN!

Video:CrossFit Montclair: Think Tank - video [wmv] [mov]Quote:The purpose of life, after all, is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experiences.-Eleanor Roosevelt

Wash butternut squash, cut in half and remove seeds. Place in a shallow baking pan in about 1 inch of water. Bake at 350 degrees about 50 minutes until golden brown and very tender (if pressed for time, you can microwave until tender.) Scrape squash out of the skin and puree in a blender. Add the remaining ingredients except for the pecans, mix to combine. Spread into a small baking greased baking dish. Sprinkle pecans on top, bake at 350 degrees for 35 minutes until set and golden brown. Serves 3-4 as a side dish.

11.17.2009

Melanie.

The resident Godfather and Ditty...heading up the ropes!

Hot socks, can't believe I captured you both in a pic!

I found this graph floating around on Facebook yesterday, it was taken from Google Trends and shows the internet serch popularity of a variety of gyms. Take note of the steady rise in CrossFit (the blue line) over the last two years and the huge spikes in the "globo" gyms only during the new year. Which community would you rather be part of?

Coach Notes:Remember these goals? Have you accomplished them? Been dedicated to working on them? Are you ready to set new goals yet? Post to comments your results/struggles in reaching your goals. Also post new goals if you have them.

11.16.2009

CrossFitting during Pregnancy.A few words of wisdom from Andrea at CrossFit Mom for the moms to be. CrossFit is safe. Ladies, No max lifts, no PR's, just moving bodies through all the range of motions and lifting weights. We want you strong and healthy. Make sure you have the ability to talk while working out, and stay hydrated. Try to get to the box 5 days a week, but no less than 3. Proof will be in the pudding, you will be so happy with the results post-partum!W.O.D. 11.17.09Deadlift5-5-5-5-5

Coaches Notes:We will spend some time going over the Muscle up progression/transition prior to the WOD. Remember if we are never practicing a skill how will it ever be accomplished. The sub will be 3 Pull-ups/3Dips per one Muscle up. Click here to watch Jerry Hill's Muscle up tips!

"pulling the same numbers again — or greater — doesn’t always happen. It might be conditioning, it might be sleep, it might be nutrition or hydration, it might be your back acting up again. But one thing’s for certain. The bar doesn’t lie. You either pull it or you don’t. The bar tells the truth.

And, here’s the really funny thing: It tells the truth when you walk away too. How you leave a failed lift tells more about you than you might ever imagine.

If you pout, we learned about you. If you listen to the coach for what to concentrate on next time, we learned about you. If you’re sad, we learned about you. And if you kick the trashcan, we learned about you.

Think about that the next time you fail, at anything. What are you teaching others about yourself?"

Quote:"Do not go where the path may lead, go instead where there is nopath and leave a trail" - R.W. Emerson

Results:

Rx:

Aimee 12

Scale:

Sam 10 (performed muscle-ups)

Todd 4 (performed muscle-ups)

Laura 8

Kristen C 8

Rob 7

Kerry 8

Mike B 2 Ouchie

Gina 8

Jen S 8

Megs 7

Shawn 6

Jeff 9

Melanie 10

Nicole 7

Gunter 7?

Dorothy 8

Jason 7

Steph 7

WW 6

Kristen 9

Donkey 8

Jerry 7

Kara 8

Chris T. 8

Coaches Note:

We would like to send a special shout out to Sam B and Todd who both performed their first muscle-up during this WOD. Awesome effort guys and keep up the good work.

Workout 1:row 800m; take your avg watts for the 800m divided by your bodyweight in lbs = your score (to the first decimal place) (i.e. 360 avg watts/180 lbs = 2.0); you have exactly 5 min total rest after row until workout # 2 beginsWorkout 2:once you power snatch the 1st rep, the bar cannot rest on ground until the hang squat snatch is complete; there are 7 sets with 4 reps/set; bar must drop to upper back after power snatch then with hips completely straight you drop to full squat under bar; the hips must then straighten with bar overhead before you perform your OHS; then hips must come to full extension with bar overhead at top before you drop bar to thigh for hang squat snatch; again hips must then come to full extension with arms straight overhead at top before dropping weight to ground; time taken for 7 sets is your score; you have exactly 5 min rest after last hang squat snatch is complete before workout # 3 beginsWorkout 3:burpees - chest to deck and jump to touch object with one hand at 7' for females/8' for males at top of burpees; total reps for 3 minutes is score; you have EXACTLY on the clock 4 hours (240 min) after last rep is complete before you begin workout # 4Workout 4:knee grazes ground and full ext of hips at top for lunges; anyway to lockout overhead is good for clean and jerk, there has to be 2 movements (you cannot snatch it); biceps to rings and arms START and FINISH at full extension for dips; sit to ball for wall balls; 2 hands overhead for sit ups to touch ground or object when body with arms outstretched overhead; ear must be visible from side with arms overhead for swings; time taken is score

Note we rested the indicated 5 Minutes between rounds, but not the 240 minutes between WOD 3 and 4. And I'd take 20-40 seconds off of Paul and Sam's time since they spent a few seconds talking to the creeper that wondered in off the street.

11.14.2009

This is a three man team workout. Each team will play two 12 minute halves with a 5 minute half time.

Scoring is as follows:

* A touchdown is scored when a three man team completes 60 wall balls (M:20#/W:14#) and 60 burpees. Only two team members can be working at one time, and you cannot have the two team members working on the same exercise. If you score a touchdown, the whole team must complete a 200m run for the extra point* A field goal is scored when the three man team completes 30 thrusters (M:75#/W:55#) and 60 box jumps (M:25"/W:21"). Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.

Huge bonus points if you perform this workout wearing some sort of clothing supporting your favorite football team.

Quote:“If a team is to reach its potential, each player must be willing to subordinate his personal goals to the good of the team.”--Bud Wilkinson

11.12.2009

Jason.220#

W.O.D. 11.13.09

Strength:Clean and Jerk1-1-1-1-1-1-1Conditioning:1000M Row

CrossFit Kids Class Note:

We will be testing a CrossFit Kids Class (7-13 yrs) on 4:30PM Monday and Friday. This will run simultaneously with Evan's 4:30 class. Test dates 11/16 and 11/19. This is a great opportunity for parents and kids to workout at the same time!

11.11.2009

**scale weight for the KB as necessary according to level and the sub for double unders will be tuck jumps.

Optional Strength:Shoulder Press1-1-1-1-1

Community Notes:I know it sounds crazy, but mark your Calendar for the CrossFit KoP "Festivus" (christmashanukkahkwanzaa)Party on Thursday 12/17/09...details to be announced. Other Thursday December reminders, 12/3 Open Gym, 12/10 Yoga.

Quote:"Action and reaction, ebb and flow, trial and error, change - this is the rhythm of living. Out of our over-confidence, fear; out of our fear, clearer vision, fresh hope. And out of hope, progress."-Bruce Barton

It is our job as coaches to strive for excellence, learn more about specific subjects and skills and bring them back to the athletes at CrossFit King of Prussia. These skills are the skills which will help you PR in WOD's and get your fitness to the next level. We are going to use next Thursday as our first "Workshop" Thursday. As you know private training sessions are always available to take you to the next level but if you are interested in an budget savvy way to gain skill and knowledge, our "CFKoP Workshops" are the way to go! Also, if there is a workshop you would like to see held, we would be happy to entertain the idea...

Reminder for the 8 Week "Lyons" Oly Lifting Class:The class will run for 8 weeks on Saturday at 10AM, the cost is $200 for all 8 sessions. We currently have 5 spots available. Dates will be 11/21, 11/28, 12/5, 12/12, 12/19, 1/9, 1/16 and 1/23. In the class we will focus on how the snatch and clean & jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and having extra coaching is a powerful advantage.

Coaches Note: Jason and I will be traveling to CrossFit Long Island City this weekend. I will be joining Gillian in a Muscle up as she tries to reach 100 in an hour!!! Coaches Nikki, Megs and Timmy will be on deck this weekend to put you though some kick ass WOD's...get ready for the Football Sunday WOD, I expect to see some Football Jerseys out in full force.

CROSSFIT KOP CONTACT INFORMATION

Disclaimer

The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.

Hits

World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman